The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe M.S., Alwyn Cosgrove
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Book Summary Information
Author: Alwyn Cosgrove, Cassandra Forsythe M.S., Lou SchulerEdition: Paperback
Audio: English (Unknown); English (Original Language); English (Published)
Published: 2008-12-26
ISBN: 1583333398
Number of pages: 272
Publisher: Avery Trade
Book Reviews of The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
Book Review: Lifting Is Essential
Summary: 5 Stars
THE PREMISE: While contemplating whether or not this was a program that I wanted to embark on, or a book that I wanted to add to my collection, I came across a few reviews that said this book was not for overweight women or for women who do not have any gym experience. I strongly disagree. Here's why: No matter what your size is you will always need a strong foundation. I hear from women and men alike all the time "I'm going to drop some weight before I start lifting weight." My response is always the same, "What's the appropriate weight for someone to start lifting weight?" My point exactly. Now, since I've said that let me tell you who this book is not for. This book is not for someone who does not have any knowledge of what a dumbbell looks like and has not done any physical activity (besides waking up and going to work and coming home and sitting on the couch) for years.
THE PROGRAM: There are really 3 parts to book, in my opinion. The First part is the mental prep. The mental prep consists of why a woman should lift, what "endurance", "aerobics", and "muscle pump" is, and essentially what muscle does for us. The second part is food. The food section basically talks about the flaws in programs that people have put out and the public eats up. Although this section debunks a lot of nutrition myths it does not exactly bash other diets or plans. It then continues talking about the importance of macro and micro nutrients. The third section of the book is the training, which I will discuss in more detail later.
THE FOOD: The books includes a breakdown of fats, carbs, protein, and booze! One thing that book is not is a dieting book, but diet plays a big part in determining the results that you'll see (Lou even states this in the book with an example of study of high protein diets.) The meal plan includes formulas for suggested caloric intake. You can also check a few calculators online and compare the results. The diet plan isn't in stone. It is flexible and even states that if you're not seeing results with the amount of calories you are consuming that you'll need to change things up. I like that there are suggestions of how to put your own meal plan together rather than just daily menus telling you what you must eat. I can enjoy the occasional treat without feeling like I am failing the entire plan. There are also some pretty tasty recipes included.
THE TRAINING: This is the fun part. If you're someone like me (I have been exercising for quite some time, but weight training for three years) you will see the exercises and think "that's it?". I am so used to go to the gym doing and a lot of exercises during one session that the workouts looked like a cake walk. Let me assure that you will soon find out that they are anything but. If you're working out at home you'll want to pick up a barbell and some plates, dumbbells, and a swiss ball. You'll be surprised at how fast you advance. If you start the phases and do not feel anything then you need heavier weight. If you're someone who is not familiar to weight training the book takes you into consideration by offering detailed descriptions of the exercises and offers alternatives without babying you.
All total there are 7 stages which will probably take you 5-6 months to complete. Depending on your fitness level, it may take you longer or shorter. It is recommended that you workout three times a week to avoid over taining. With this breakdown the first stage will take six weeks, the second, third, forth, and fifth stage will each take about three weeks and the final (7th) stage will take four weeks. Between each stage you will be taking a week off. Rest is important to let your body recover and your muscles grow.
THE STYLE: As with any book there is room for improvements. One thing that readers have to realize is that they have to determine if this is the book for them. If you are not ready to workout or do not know the slightest about nutrition then you might want to look elsewhere before starting this book. One thing that is nice about this book is that throughout the chapters studies are shown to support what the author is saying. I have read a lot of other programs and it seemed as though those authors were pulling their information out of the air. Lou also makes a point not to state studies that are just in favor of what he is trying to say. He leaves the decision up to you.
IN CONCLUSION: This workout can be done at home, but if you do not have any experience it doesn't hurt to go to the gym and work with a trainer so that your form is correct. Utilize online tools to check your nutrition and your exercise form. Hit the weights heavy and don't ever underestimate what you can do!
More The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess reviews:
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Summary of The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
Read Lou Shuler's posts on the Penguin Blog.
In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove present a comprehensive strength, conditioning, and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body.
This book refutes the misconception that women will ?bulk up? if they lift heavy weights. Nonsense! It?s tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss?it?s that simple.
The program demands that women put down the ?Barbie? weights, step away from the treadmill, and begin a strength and conditioning regime for the natural athlete in every woman.
The New Rules of Lifting for Women, now in paperback, will change the way women see fitness, nutrition, and their own bodies.
In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove present a comprehensive strength, conditioning, and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body.
This book refutes the misconception that women will ?bulk up? if they lift heavy weights. Nonsense! It?s tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss?it?s that simple.
The program demands that women put down the ?Barbie? weights, step away from the treadmill, and begin a strength and conditioning regime for the natural athlete in every woman.
The New Rules of Lifting for Women, now in paperback, will change the way women see fitness, nutrition, and their own bodies.
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